Seafood
Steamed whiting
USDA description: Fish, whiting, steamed
How steamed whiting scores for gout, what moved that score, and the nutrition and portions behind it.
Food Index score
Steamed whitingGood
| Starting score | 100 |
| Purine Load | -27.4 |
| Nutrient Gaps | -4 |
| Omega-3 (EPA+DHA) | +2.3 |
| Sodium | -2.2 |
| Calorie Density | -1 |
| Magnesium | +0.7 |
| 3 smaller factors | -0.6 |
| Final score | 68 |
Steamed whiting scores 68 out of 100 and sits in the good band. Generally ranks well. Most people with gout find it fits into a regular eating pattern.
Penalties took 35.4 points off a starting score of 100, and protective factors added 3.2 back. Every factor is listed in full below.
Scores run 0–100, where higher means more gout-friendly on average. They reflect relative ranking across foods, not a personal risk level. The same food can suit one person and not another, so use the score as a starting point for a conversation with your clinician.
The underlying data
Nutrition and portions
Nutrition Facts
- Total Fat1.7 g
- Saturated Fat0.31 g
- Sodium189 mg
- Dietary Fiber0 g
- Total Sugars0 g
- Protein23.1 g
- Calcium61 mg
- Iron0.43 mg
- Magnesium27 mg
- Vitamin C0 mg
- Folate15 ug
- Water74.8 g
- Alcohol0 g
- Omega-3 EPA0.12 g
- Omega-3 DHA0.17 g
Common portions
- 1 small/regular fillettypical90 g
- 1 large fillet135 g
- 1 whole fish, any size270 g
- 1 cup135 g
- 1 oz yields20 g
- 1 cubic inch17 g
- Quantity not specified90 g
Where the purine figure comes from
No direct purine measurement has been published for this food, so the score uses the measured median for its category (fish).
We rate this a good confidence estimate.
How purines affect the score →Nutrition values from the USDA FoodData Central database.
Scoring rationale
Every factor, in full
Each row shows the points a factor moved, what drove it, and the studies behind its weight.
- -27.4Flare risk
Purine LoadFlare risk
150 mg of purines per 100 g, weighted 1.25x as a seafood source and 1.0x for the typical portion: 188 mg effective.
Evidence: Choi HK 2004, N Engl J Med · Kaneko K 2014, Biol Pharm Bull · Zhang Y 2012, Ann Rheum Dis
- -4Long-term
Nutrient GapsLong-term
Provides meaningful amounts of only 3 of the 5 protective nutrient groups (vitamin C, fiber, omega-3, magnesium and folate).
Evidence: Choi HK 2009, Arch Intern Med · Juraschek SP 2016, Arthritis Rheumatol · Zhang M 2019, Arthritis Rheumatol
- +2.3Flare risk
Omega-3 (EPA+DHA)Flare risk
0.290 g of EPA and DHA omega-3 per 100 g, with no portion adjustment. Omega-3 is linked to fewer recurrent flares.
Evidence: Zhang M 2019, Arthritis Rheumatol
- -2.2Long-term
SodiumLong-term
189 mg of sodium per 100 g, with no portion adjustment.
Evidence: FitzGerald JD 2020, Arthritis Care Res
- -1Long-term
Calorie DensityLong-term
114 kcal per 100 g, above the 80 kcal energy-density threshold.
Evidence: Aune D 2014, Eur J Nutr
- +0.7Long-term
MagnesiumLong-term
27 mg of magnesium per 100 g, with no portion adjustment.
Evidence: Li X 2015, BMJ
- -0.5Long-term
Saturated FatLong-term
0.31 g of saturated fat per 100 g, with no portion adjustment.
Evidence: Juraschek SP 2016, Arthritis Rheumatol · Yokose C 2021, Curr Opin Rheumatol
- -0.3Long-term
Heme IronLong-term
0.43 mg of iron per 100 g, of which about 40% is heme iron in seafood foods, with no portion adjustment.
Evidence: Li R 2018, Asia Pac J Clin Nutr
- +0.2Long-term
FolateLong-term
15 µg of folate per 100 g, with no portion adjustment.
Evidence: Lyu LC 2017, Am J Clin Nutr
Common questions
About steamed whiting
Look up any food's Food Index score
Each score lists the factors that moved it, the portion it assumes, and the studies behind each factor's weight.